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Wednesday, 7-31-2013 & Thursday, 8-1-2013

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Jul

Wednesday, 7-31-2013 & Thursday, 8-1-2013

Here is our revised schedule this week at Alpine – our wedding week!
Monday July 29: all regular scheduled WODs, Oly lifting, and Yoga.
Tuesday July 30: all regular scheduled WODs
Wednesday July 31: all regular scheduled WODs & Oly lifting
Thursday August 1: CLOSED! Our wedding day =)
Friday August 2: All morning WODs and Oly lifting CANCELLED.  The 12:00pm/4:30pm/5:30pm WODs are on as scheduled.
Saturday August 3: 8:00am, 9:00am, 10-12 Open Gym
Sunday August 4: Open Gym 9-11am & Yoga
Wednesday 7-31, Workout of the Day
“The Bear Complex”
35-35-35-35-35 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
*No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Goal is max load in a set.*These are strict movements (no squat cleans or thrusters or jerks)
Post-WOD – 3×10 Heavy Russian KB Swing (90/70); 3 sets of core of your choice (GHD, TTB, KTE, Toes through rings)

Wednesday – Olympic Lifting – General
Power Snatch – 70% x 3, 75% x 3, 80% x 3, 3RM
Snatch High-Pull – 75% (of sn) x 3 x 3, 80% x 3 x 2
Snatch Push Press + Overhead Squat – 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1

Wednesday – Olympic Lifting – Advanced
Front Squat – 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
Power Snatch – 60%x3, 65%x3, 70%x3x4 (% of full)
Power Clean &Jerk – 60% x (3+1), 65% x (3+1), 70% x (3+1) x 2 (% of full)
Clean High-Pull – 85% x 4 x 5
RDL- 85% x 5 x 5 (% of clean)
Push Press – 60%x4, 65%x4, 70% x 4 x 2
Press – 4 x 5

Thursday 8-1-2013 – Alpine Closed – We are closed Thursday so this will be performed on your own – please get it in!
4x400m Sprints – All out efforts! Record times if possible. Go to a track or just sprint around the block.  Rest as needed between sets
Accumulate 5min of nose-to-wall Handstands

8-1-2013. Our wedding day =)  We appreciate all of you being a part of our lives as we begin our lifetime together!!!

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